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Are you gearing up for baby making? Tossing your birth control?
Tracking ovulation? Scheduling baby-making sex? Your answers are for sure all “yes”. But, what about taking stock of your preconception health? Are you doing that too? Your answer to that question should also be yes! In our provided Tips In Getting Pregnant you will learn all the proven ways to make sure you 2 are properly prepared to successfully conceive a healthy “little one”. 1 in 8 women or couples experience infertility, according to the Center of Disease Control (CDC). According to surveys 30 percent of infertility is attributed to women, 30 percent is to men, and the last 30 percent a combination of both partners or it is ‘unexplained’.
By employing the tips outlined in this review, you will know all you need to know about the steps you should be taking now to ensure your health is in tip-top shape, before you dive into bed to make that baby. Find out how to give your fertility a nudge with some conception-boosting tactics. And, don’t forget your partner. There are many ways to make sure he’s in his best baby-making shape, too.
Here is what Wikipedia says about fertility,
….is the natural capability to produce offspring. Human fertility depends on factors of nutrition, sexual behavior, consangoinity, culture, instinct, endocrinology, timing, economics, ways of life, and emotions.
For more information on fertility from Wikipedia, read here.
Let’s look at some of the most beneficial ways to boost conception.
Relax and Have Fun
Trying to conceive doesn’t have to be boring or stressful. When the romance disappears from baby making, or you are too serious and trying too hard, serious issues can develop. To sidestep potential problems, shake things up by doing something fun or crazy to relax and take the stress off, according to a study published in the Journal of Psychology, Health, and Medicine. Try these other expert tips for enhancing your fertility and libido.
Bond More In Leisure. Activities that stimulate your mind and body, builds interaction and cohesion, and also enhance sexual feelings per study published in the Journal of Leisure Research. Whether it’s dancing, doing something athletic, going to a romantic movie, or even taking a walk holding hands, make time to relax together, by putting the two of you first, even if you hope to have a third on the way soon. We’ve got a suggestion. Get out in nature, spend the night in a double-sleeping bag next to a cozy campfire. If that doesn’t do the trick nothing will.
So you truly understand the importance of spending time together, regardless of what you 2 are doing, know that there is significance of both individuals experiencing greater happiness and meaning and less stress during time spent with a spouse opposed to time spent apart, according to the results of a National Institutes of Health study.
Setting the mood. Lovemaking that’s not performance-driven helps you reconnect to your sexuality. So, non-scheduled or spontaneous lovemaking is best, and that means doing it outside ovulation times, as well. The thing about spontaneity is, it is “honest” and in the moment, both good for your mental and emotional health, as well, according to a Science Daily study. Take time to unwind and shake off your day, to relax and let the stress roll-off you and your partner. Light a candle, or run a bath with a little mood music in the background.
Partake in foreplay. Don’t forget the lost art of kissing, or a massage to relax you, or even a sensual touch, to enhance closeness and bonding, which could lead to some white-hot action. It’s okay to get a little lusty, by saying something that’s deliciously out of character, or doing something that brings a smile to your partner’s face, because it could remind you both why you’re together in the first place. According to Science Direct research foreplay is absolutely necessary in love making. Quoting the research:
Foreplay should be extended to ensure adequate lubrication of the vagina before intercourse.
Another 2011 study published in the Journal of Sex Research surveyed people age 16 to 64 found that the more diverse sexual practices included in their romps, like vaginal intercourse, kissing, cuddling, oral sex, and manual stimulation, the longer they lasted.
Blood Flow and Oxygenation
Oxygen-rich blood flow to the ovaries is essential for good egg health.
Research from several studies, such as a NIH reviews, , indicate that embryos with the highest implantation potential originate from follices that are well-vascularized and oxygenated. Another NIH study confirmed the same results saying…
Blood flow can decrease from lack of exercise, smoking, protein deficiency, dehydration, and thick blood. According to a Mayo Clinic study, for the heart and circulatory system, thinner, more watery blood might be better because blood with a high viscosity is many times due to chronic inflammation, or to smoking, or not drinking enough fluids, or by eating a unhealthy diet that increases the amount of LDL in your bloodstream, or lack of physical activity, all of which are unhealthy, for examples. To increase blood flow to the ovaries, follow these suggestions:
Drink pure filtered water. Get eight eight-ounces of filtered water each day. Now, that’s not a hard fast rule but that’s generally what most health experts recommend. Dehydration can cause your blood to become thick which decreases circulation in the body, as well as many other issues as we discussed above.
THE NIH weighed in on the health benefits of water by pointing out that, undoubtedly, the most important nutrient and the only one whose absence will be lethal within days, understanding of water measurement and requirements are very important. The effects of water on daily performance and short and long-term health are quite clear. There are few negative effects of water intake and the evidence of positive effects is quite clear from the literature.
Make sure to drink purified (filtered) water that is not bottled in plastic, particularly in very hot weather. According to research like a University of Arizona study, drinking from plastic bottles in high heat is probably unsafe because heat releases harmful chemical residuals like antimony which is used to manufacture plastic. An easy way to get a head start every morning, is to put a quart of water next to your bed when you go to sleep. You can then drink a quart of water upon rising and you are half way done with your water intake for the day.
Daily physical activity. Find something to do that includes movement, such as tennis, walking, running, dancing, or fertility yoga (1). Exercise is beneficial for conceiving according to the Fertility Society of Australia which confirmed that just an hour-long workout 3 times a week can increase your chances.
It increases the blood flow in the body, brings fresh blood to all of the cells, and helps to oxygenate the blood, which increases the potential of fertility. In fact, a sedentary lifestyle has been associated with a higher risk of infertility.
The NIH found that research in this field have made it evident that lifestyle factors have a significant impact on fertility. The study found lifestyle choices such as sedimentary lifestyle, and in addition, other unhealthy lifestyle behaviors like cigarette smoking, illicit drug use, and alcohol and caffeine consumption can negatively influence fertility while others such as preventative care may be beneficial.
Moderation in exercise is the key, but people who are unable to perform vigorous exercise, even regular walking may increase these hormone levels, potentially improving strength and quality of life, per this NIH study. Excessive high-intensity physical activity has actually been associated with decreased fertility in some women per the American College of Obstetricians and Gynecologists study. The Physical Activity and Pregnancy Study completed by NCBI concluded that
The physical activity and pregnancy literature has evolved over the past 50 years and there is currently sufficient empirical evidence to support the promotion of moderate to vigorous prenatal physical activity for maternal health benefits.
Another NIH study found that obesity and being over weight is one of the most influential negative factors when it comes to fertility. The amount of fat stored in your body influences menstrual cycle. Women who are under-weight, or over-weight, have longer cycle lengths, making it more difficult to get pregnant. To improve your chances of getting pregnant, try to lose weight with physical activity, if you’re over-weight, and add weight with proper nutrition, if you’re under-weight.
Get Abdominal massage. An abdominal massage is one therapy option for increasing blood flow to the reproductive system and it’s done by massaging your stomach and ovaries. This form of therapy has grown in popularity because the concept is good and seems to be effective in relieving stress which is one of the major causes of infertility. The concept being in general, massage helps relieve stress, as this Mayo Clinic review confirmed.
A 2005 NIH review of studies found that massage therapy not only reduced cortisol levels by an average of 31 percent, but also increased levels of the mood-boosting hormone serotonin by 28 percent and dopamine by 31 percent, on average.
This type of massage helps to bring fresh, oxygenated blood to that part of the body and removes old stagnant blood, clear the fallopian tube, strengthen reproductive organs, prepare muscle for birthing, reducing painful cramps during menstruation, and preventing stress and promoting relaxation. However, according to the NIH, there is very limited evidence in clinical trials on actually how effective this therapy is for increasing fertility, and called for more studies. Quoting the NIH:
Therefore, while the above-mentioned links between the effects of massage for stress and the correlation for its use in stress-related infertility/fertility issues is promising, more evidence is needed.
You can also learn how to apply a self-fertility massage and do it in the comfort of your own home. It is best done starting the day after your period has ended and continued all month long, practicing at least four times a week. If you are currently trying to conceive, perform the massage techniques from the day after your period has ended up until ovulation.
One of the most important Tips In Getting Pregnant is achieving and maintaining proper hormonal balance. Hormonal balance is essential for proper egg development according to the University of Colorado Advanced Productive Medicine. Due to environmental factors, stress, and modern nutritionally-deprived diets, more and more women are experiencing hormonal imbalance. Some examples of hormonal imbalance are high levels of follicle-stimulating hormone (FSH) in a woman’s blood could reduce chances of getting pregnant, or abnormal levels of estradiol, an important form of estrogen, decreases chances of in vitro fertilization (IVF) success, confirmed the study.
If hormonal balance is out of whack, the eggs may not respond, the fertility cycle is thrown out of balance, and ovulation may not occur. An intricate hormonal symphony is at play every month in preparation and fulfillment of the fertility cycle. The Cleveland Clinic has a great study reference on female reproductive system. But there is good news, balancing your hormones is more than possible. Here are some ways to help balance your hormones and nourish the endocrine system.
Consider fertility cleansing. The time while you are preparing for conception is one of the most important times to create a healthy body in preparation for pregnancy, but it should be done the 2 to 3 months prior to trying to conceive for safety of the fetus. It’s worth the effort to have babies born “unpolluted”!
One Environmental Working Group study found a total of 232 toxic chemicals in umbilical cord blood; another found 287 different industrial chemicals and pollutants, 180 of which are known to cause cancer in humans and 217 of which are toxic to the brain and nervous system. Published in the Journal of Toxicology and Environmental Health, one study examined the effects of toxic metals such as lead and mercury on fertility and found that reduction of an increased heavy metal body load improved the spontaneous conception chances of infertile women.
For this reason, many targeted cleansing formulas focus on drawing out toxic metals from deep within the cells and tissues and removing them from the body. Fertility cleansing is a way to support the body in preparation for conception by cleansing the uterus and liver. A fertility cleanse, which you can purchase here, encourages the liver to cleanse the body of toxins and excess hormones. It also supports the uterus to cleanse itself of old stagnant blood and increases circulation to the uterus while tonifying the uterine tissues.
It assures that the eggs and the sperm are of the best quality possible before conception takes place, because if you are conceiving with eggs that are of poor quality, you’re increasing the risks of miscarriage, childhood leukemia, autism, ADD, and diabetes. Or, miscarriage may even be the result of poor sperm quality due to toxins or other factors according to a study Imperial College London just released earlier this year.
A fertility cleanse focuses on three major areas that can assist the body to prepare for conception. These three areas are liver and uterus health, and increasing circulation to the uterus. Fertility cleansing is best done using whole herbs as they are the safest way to encourage cleansing in the body. Liver health is vital for hormonal balance, because it helps to filter toxins, heavy metals, and inflammation that’s accumulated body, including excess hormones.
According to and NIH review study on CAM (Complementary and alternative medical) treatment and therapies has a strong scientific foundation and researchers are increasing their interest in this area of medical treatment. Standardizations of the effective CAM therapies are still needed, however, including managing the pharmaceutical form of herbal agents with Chinese herbs and plants.
White Peony, is one of the best plants for uterus and reproductive function, because it reduces pain, induces relaxation, and helps reduce pelvic blood stagnation, according to various Science Direct research studies. Use milk thistle to detox the liver. Another herb is Licorice root, which is an Adaptogen herb, supporting the endocrine system for overall hormonal support.
Ginger is another recommended herb which increases circulation in the body, helping to support a healthy inflammation response and normal detoxification. Raspberry leaf, along with nettles, works to tone the uterine muscles and normalize blood flow during menses. This is one of the best normalizing herbs for the female reproductive organs.
Supplement with the natural healing Adaptogen Peruvian Maca. As it is still the practice even to this day, Peruvian Maca has been used for thousands of years as a natural healing-food and fertility-booster, by the indigenous peoples of Peru. The Peruvians traditionally consumed regularly, large quantities of Peruvian Maca for infertility and other health issues. Peruvian Maca was held in such high regard by the Inca empire, it was used as currency and for bartering, and, its use was restricted to the royal court and family, and the Incan soldiers before going into battle.
Containing thirty-one different minerals and sixty different phytonutrients, Peruvian Maca is a nourishing food for the endocrine system, aiding the pituitary, adrenal, and thyroid glands, which all are involved in hormonal balance and the control of stress and inflammation. P Maca has the ability to affect key hormones in both women and men, but, it does not contain hormones itself.
P Maca has been scientifically researched for its ability to increase fertility since the early ’60s, and has been shown to contain specific compounds called glucosinolates, which can affect fertility for both men and women. These alkaloids are responsible for P Maca’s ability to support hormonal balance.
Peruvian Maca supports the endocrine system and hormone balance such as the estrogen and progesterone hormones. One of P Maca’s main actions is to stimulate and nourish the hypothalamus which regulates the pituitary gland, acting as a “normalizer” for the hormone system. Estrogen or progesterone levels that are high or low at the wrong time can keep a woman from becoming pregnant or keep her from carrying to term.
Excess estrogen levels can cause progesterone levels to become too low; this is known as estrogen dominance. Taking P Maca may help to balance the estrogen to progesterone ratio, which is essential to achieving and carrying a healthy pregnancy according to a Penn State University study. An NIH study on female rats found that the traditional use of P Maca to enhance serum levels and fertility in women suggest a potential molecular mechanism responsible for its effects.
One NIH fertility study showed administration of aqueous extract of yellow Maca to adult female mice increases the litter size. P Maca also has Adaptogenic properties, which means it helps normalize the body and all its functions, and also strengthens the body, so it is able to better resist disease and stress. P Maca also supports the adrenal glands, and balances all bodily functions according to the NIH.
Too much estrogen in men, also, may cause erectile dysfunction, lack of libido, low sperm count, and lowered production of semen fluid, and P Maca has shown to enhance both libido and sperm health in men. P Maca can boost sperm count and sperm motility in men. What this means is that there is a greater density of sperm in semen, and they are stronger and have the motility to reach the egg. Men can have high sperm counts, but if sperm motility is poor, they will never reach the female egg and fertilize it.
One NIH study provided systematic review of suggestive evidence for the effectiveness of P Maca in improving semen quality. For more information and documented studies on how P Maca can benefit both men and women sexual dysfunction, menopause, etc., read this review “Benefits In Maca”. For a great healthy nutrient-dense drink for your fertility health check out this blueberry P Maca smoothie. If you are ready to reap the benefits of Mighty Maca now, you can order here.
Eat the Proper Nutrition For Optimal Fertility
In Tips In Getting Pregnant, a natural fertility diet should be followed because it is a special way of eating that is supporting your body in its reproductive efforts. It includes foods which are dense in specific nutrients needed for hormonal function, production and balance, fetal development, egg health, sperm health, blood health, and much more.
It is a diet that is designed to help your body balance fertility issues that may exist, build up nutrient levels and provide all of the building blocks for a healthy child. It is also a nutritious diet that is focused on giving you and your future child the best start in life.
The best example of this type of diet is the Mediterranean Diet according to research from the NIH. Specifically, a nutrient-dense fertility diet should include lean grass-fed and free-range finished meats, dairy, and eggs; wild-caught fish and seafood; organic whole grains and fiber; organic fruits; raw nuts and seeds; organic vegetables; naturally fermented foods, organic herbs and spices; and antioxidant drinks. Veggies like dark leafy green veggies, broccoli and asparagus; fruits, particularly a variety of fresh berries and avocados; and seeds, like pumpkin and sesame seeds; nuts like walnuts; fermented foods like Greek yogurt and miso; and also turmeric and ginger in spices.
Eat certified organic free-range dairy and eggs. Organic, free-range, whole fat, raw dairy is the best choice of dairy sources. Take note that dairy foods such as milk and cheese may be congesting to the body. In cases of congesting fertility issues such as endometriosis, dairy foods may aggravate the imbalance.
Observe how your body does with it. According to an NIH study, dairy that is not organic should be avoided as it contains added hormones and antibiotics which can contribute to increased estrogen levels in the body. There are many healthy alternatives to dairy such as fresh almond or hemp milk.
Eat eggs anytime, according to an NIH study, they’ve been shown to beneficially affect hormones that regulate food intake, including lowering levels of insulin and ghrelin. Eggs from free-range hens are the healthiest too, because they don’t contain synthetic hormones and additives.
Eat cold-water or wild-caught fish. Fish supplies important essential monounsaturated omega-3 fatty acids to our diet. These fatty acids aid in the production of hormones and hormonal health, including reducing levels of the stress hormones cortisol and adrenaline, reducing inflammation, and help regulate the menstrual cycle.
Some studies, such as a NIH study, have found that increasing your intake of long-chain omega-3 fatty acids found in cold-water fish, may reduce insulin resistance related to obesity, polycystic ovary syndrome and gestational diabetes, which occurs sometimes in pregnancy. Fish is also a great source of protein and vitamin A.
Focus on cold water fish such as wild Alaskan Sockeye salmon, fresh tuna, black cod, sturgeon, fresh sardines, wild Alaskan halibut and sable fish, wild petrale sole, Atlantic sea scallops, and wild pink shrimp. Also, when choosing salmon, avoid north Atlantic-farmed salmon and choose wild-caught salmon instead. Farmed salmon contains antibiotics and toxic food dyes and are more toxic than wild salmon according to a 2004 Indiana University study.
Nutrient-Dense Mediterranean-Style Foods and Where To Buy Them
Proteins influences the release of hormones that control appetite and food intake. Numerous research, like this NIH study, has shown that eating protein decreases levels of the “hunger hormone” ghrelin and stimulates the production of hormones that help you feel full. Another NIH study to optimize hormone health, experts recommend consuming a minimum of 20–30 grams of protein per meal. Conventionally-raised or feedlot cattle for beef are typically “corn-fed”, or grain-fed, which is high in unhealthy saturated fats (omega 6s). They are also given synthetic supplements which contains high levels of added hormones and antibiotics to fatten them up. These unhealthy practices can contribute to estrogen dominant conditions in women who eat conventionally-raised meats, per an NIH study.
Lean Organic grass-fed or free-range finished meats, including beef, lamb, pork, bison, and turkey, chicken, and duck, on the other hand, are a great source of essential omega 3 fatty acids, are low in saturated fat, and are a great source of protein. Any wild game is great too.
Whole natural grains and fiber. Whole grains are filled with fiber, important vitamins, and immune-supporting properties. Fiber is important for helping the body to get rid of excess hormones and helps to keep the blood sugar balanced. Here is just one of at least 4 NIH studies have found that whole grains increases insulin sensitivity and stimulates the production of hormones that make you feel full and satisfied, keeping excess weight off during pregnancy. Avoid processed and refined white foods and grains such as white bread, semolina pastas, and white rice. Instead, choose whole wheat or sprouted bread, rice or whole wheat pasta, quinoa, and brown rice.
Fresh wholesome certified-organic fruits and veggies. And I do mean fresh. Conventional, store-bought fruits and veggies are not typically as fresh as they might appear, because of chemical additives applied to their skins to slow the aging process, but in reality, as much as an average of 50 percent and as high as 70 percent of the nutritional value of the fruits or veggies, has been lost by the time they reach your grocery shelf, a Penn State University study found. That’s why it’s important to locate a small local farmer to buy fresh produce from on a regular basis, and you should be able to do that at least nine months out of the year. Or, purchase them in links provided.
Fresh organic fruits and organic veggies can increase your chances of fertility. Lycopene, foliate, and vitamin C, found in fruits and veggies, have been associated with increased fertility odds, particularly, with a mans virility. Lycopene, foliate, and vitamin C, found in fruits and veggies, have been associated with increased fertility odds, particularly, with a mans virility according to an NIH study. Foliate is extremely important during times of rapid cell growth and cell division in your body. Foliate is necessary for fertility in both men and women. In men, foliates contributes to sperm cell maturation.
In women, a Cleveland Clinic study found that foliates contribute to the creation of the egg, helps the egg adhere to the uterus during the early stages of pregnancy, and aids in the formation of the placenta. Asparagus, broccoli, strawberries, lima beans, and chick peas, are all high-foliate produce. Lycopene and vitamin C are also important to sperm health due to their antioxidant qualities. Lycopene is found in tomatoes, carrots, watermelon, pink grapefruit, and many other red-colored fruits and veggies.
Naturally Fermented Foods (probiotics). According to an NIH study low-risk women with a high consumption fermented foods of miso soup, yogurt, and fermented soybeans before pregnancy have a reduced risk of early pre-term birth. Another NIH study found that there are indications for a protective role of probiotics in preeclampsia, gestational diabetes mellitus, vaginal infections, maternal and infant weight gain and allergic diseases.natural fermented foods such as greek yogurt, kimchi, kefir, pickles, and of course, don’t forget about good old sauerkraut.
Drink green tea. Green tea is high in antioxidants and research suggests that consuming green tea may reduce inflammation and oxidative stress, and increase insulin sensitivity and lower insulin levels in both healthy people and those with insulin-resistant conditions like obesity and diabetes, or gestational diabetes.
Consume healthy fats. Including high-quality natural fats in your diet may help reduce insulin resistance and appetite. Dairy fats and monounsaturated fat in extra virgin olive oil and raw nuts also seem to increase insulin sensitivity, based on studies in healthy adults and those with diabetes, pre-diabetes, fatty liver and elevated triglycerides. According to another NIH study consuming healthy fats at meals triggers the release of hormones that help you feel full and satisfied, keeping unhealthy weight off reducing the risk of effecting fertility.
Avoid trans or saturated fats. Trans fats or unhealthy fats, like found in conventional-raised beef (omega 6s), are associated with an increased risk of ovulatory infertility, due to their negative effects on insulin sensitivity, as confirmed in a Harvard Medical School study. Trans fats or saturated fats are found in hydrogenated vegetable oils, fried foods, unhealthy processed or refined foods, and baked goods. Use extra virgin olive oil instead.
Reduce refined carbs consumption. Reducing carb consumption will help maintain healthy weight, reduce insulin resistance levels, encourage fat loss, while helping menstrual regularity.
Particularly, simple or refined carbohydrates should be avoided, which cause spikes in blood sugar and insulin levels, such as sugary foods and drinks, and processed grains, including white pasta, bread, or rice. Diets high in refined carbs like white bread and pretzels may promote insulin resistance in a large portion of adults and adolescents according to an NIH study. Studies, like this NIH study, have consistently shown that fructose found in sugary drinks and foods, can increase insulin levels and promote insulin resistance, especially in overweight and obese people with pre-diabetes or diabetes.
Avoid excess alcohol. Studies have shown excess alcohol consumption can reduce fertility. To improve your chances of getting pregnant, consider limiting or avoiding alcohol. According to the NIH,
Avoid smoking. Avoid smoking if you want a healthy pregnancy and baby. Men and women who smoke are more likely to have fertility problems and take longer to conceive than non-smokers. The chemicals in cigarettes damage eggs and sperm, and can effect a baby’s health according a Center of Disease Control (CDC) study. Enough said!
Avoid caffeinated drinks. Forget about your favorite Starbucks for awhile. Reduce caffeine intake, because studies have shown continued caffeine use delays pregnancy. A woman is more likely to miscarry if she and her partner drink more than two caffeinated beverages a day during the weeks leading up to conception according to an NIH review. Caffeine can be found in various substances like black tea, chocolate, of course, coffee, and some soft drinks.
And, good luck to you and your partner! But, actually although luck is important, if you follow the Tips In Getting Pregnant, you’ll be assured of conceiving precious one even without luck. We trust you have found this information helpful, and, all of your questions have been answered. If we can answer any other questions, leave them below, and we’ll get back to you. Your comments are also welcomed.
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